Archive for: July, 2016

Kermit the Frog

CrossFit Granada Hills – CrossFit Pick one workout and hit it hard! Warm-up Warm-up (No Measure) Mobility Circuit then… Squat Warm Up Weightlifting Back Squat (7×1@90%) Every 2 Mins: 1 Heavy Back Squat Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight…

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King Louie

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm Up then… How do I climb this rope? Metcon Metcon (Time) 3 Rounds: 50 Double Unders 10 Clean and Jerks Rest 3 Mins: 3 Rounds: 800M Run 30 KB Push Press 3 Rope Climbs/10PU Performance: Cleans – (135/95) KB Push Press (53/35) Fitness: Cleans…

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Shere Khan

CrossFit Granada Hills – CrossFit Warm-up Wall Pigeon then… 2 Rounds: 200M Plate Carry 1 Min OH Plate Hold 40 Plate Front Raises Weightlifting Hang Snatch (4,3,2) Find a Heavy 4,3,2. Score is Average Load. Metcon (Time) 11 Hang Snatches 40 Air Squats 9 Hang Snatches 40 Air Squats 7 Hang Snatches 40 Air Squats…

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Kit Cloudkicker

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 25 Banded Good Mornings 5 Strict Pull Ups 25 KB Rows Per Hand 30 Sec Pigeon Weightlifting Sumo Deadlift (3,2,1,1,1,1) Build to a Heavy Single Metcon Metcon (AMRAP – Reps) EMOTM 14: Odd: 15/10 Cal Row Even: 15 KB Swings + 10 Box Jumps…

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Doofus Drake

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Lat Mobility then… Junkyard Dog Weightlifting 1 Hang Clean + 2 Front Squats + 1 Split Jerk Build to a heavy complex. Metcon Metcon (Time) 7-6-5-4-3-2-1 Hang Clean Ring Push Ups Burpees Performance: Hang Clean – (155/105) Ring Push Ups – Dips RX+ Fitness: Hang Clean…

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Gyro Gearloose

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility then… 5 Pound Plates… So Heavy. Much Hard Weightlifting Shoulder Press (5RM then Max Reps@70%) Metcon Metcon (AMRAP – Reps) In 3 Minutes: 40 Double Unders Max Push Press (95/65)Rest 1 Min Metcon (AMRAP – Reps) In 3 Minutes 400M Run Max Push Jerk…

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Huey Duck

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) I love weighted planks! then… 5 Rounds: 20 Stiff-Legged Deficit KB Deadlifts 20 Teapots 20 Get Up Sit Ups 20 KB Rows 20 Sec Chin Over Bar Hang Metcon Metcon (Time) 42-30-18 AbMat Sit Ups 21-15-9 Lateral Burpees 3-2-1 Deadlifts (Very Very Heavy)Post load for Deadlifts…

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Webigail Vanderquack

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Hip Openers then… Fun with 10# Plate Weightlifting Back Squat (7×1 @ 92.5%) Every 2 Mins, Squat 1 Very Heavy Rep. No Maxes! Stay @ 92.5% Metcon Metcon (AMRAP – Reps) EMOTM 12: 6 Thrusters 6 Box Jumps 12 KB Swings Performance: Thrusters (95/65) Box Jumps…

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Bullwinkle

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Upper Back Mobility then… 3 Rounds: 25 Banded Good Mornings 25 Lat Pull Downs 25 Low Band Rows Weightlifting Snatch (1 RM) In 15 Mins… Build to a Heavy Single Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

Fourth of July

CrossFit Granada Hills – CrossFit Metcon Metcon (Time) 4 rounds 7 Back Squats, heavy 17 Box Jumps 76 Double Unders

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